Every day presents challenges, some unique and some common , to your weight loss efforts. Whether it be a business trip which places you at airports, lunch meetings where food is provided by the company, a child's baseball game that doesn't end until 8pm; the list goes on and on with roadblocks and obstacles that get in the way of being able to focus on your weight loss efforts.
When you are in a weight losing mode, planning, eating meals on time, being able to select high-protein/low carb food choices are all integral components for success. These life events as mentioned above, and hundreds of more, make the planning more difficult.
You have a choice: learn to navigate around these obstacles or cave in and use them as excuses. For the long term success of losing weight and keeping it off, you must learn how to control the environment and not have the environment control you.
Tuesday, June 30, 2009
Monday, June 29, 2009
weight loss and culture
Although different cultures have many differences, when it comes time for family celebrations, one thing is quite common: family members getting together being fed high-caloric food sources. I grew up in a Jewish family, and to this day, I remember Bubbie Sadie filling my plate with knishes (free bottle of multivitamins for anyone , without googling, can tell me what a "knish" is....sorry Jewish patients, you are exempted from this trivia contest), matzoh balls, and sundry other high-caloric items. My Italian patients describe bountiful feasts of mostly pasta containing dishes. My latina patients tell me about rice accompanying almost every family gathering. My African American patients relate stories of family gatherings including many fried foods and potatos. Once again, irrespective of the culture/religion, the commonality os being fed lots of food, mostly NOT consistent with "healthy" eating patterns.
Keeoing cultural and family traditions intact is often what gives us perspective and a sense of belonging. However, changing some of the eating traditions will go a long way in ensuring that our children and our grandchildren will live longer and healthier lives.
Keeoing cultural and family traditions intact is often what gives us perspective and a sense of belonging. However, changing some of the eating traditions will go a long way in ensuring that our children and our grandchildren will live longer and healthier lives.
Sunday, June 28, 2009
Reward systems
Thanks for the comment Suzanne yesterday about the concept of rewarding grandchildren with food itmes other than the "usual" high-caloric sources such as cookies.
No matter what the age, I believe we all reward ourselves at times with high-caloric food sources. Why? Well, first of all, they taste good, they are readily available and they are relatively inexpensive. Non-caloric rewards, such as treating yourself to a massage, going on a vacation, buying a new clothes item...all of these are rewards but they are delayed in their gratification and they are costly. We, as humans, do tend to be an immediate gratification specie. Least you doubt that, read an article about the savings rate in America. It is abysmally low, and the reason is that once again, buying a wide screen television or a new car is an immeidate gratification as opposed to socking money away in a retirement account.
It does start by rewarding our children and grandchildren with things other than cookies and candies. Teaching them at an early age that rewards do not have to be in the form of high-caloric food items may shape their minds futuristically to not reward themselves in that manner.
No matter what the age, I believe we all reward ourselves at times with high-caloric food sources. Why? Well, first of all, they taste good, they are readily available and they are relatively inexpensive. Non-caloric rewards, such as treating yourself to a massage, going on a vacation, buying a new clothes item...all of these are rewards but they are delayed in their gratification and they are costly. We, as humans, do tend to be an immediate gratification specie. Least you doubt that, read an article about the savings rate in America. It is abysmally low, and the reason is that once again, buying a wide screen television or a new car is an immeidate gratification as opposed to socking money away in a retirement account.
It does start by rewarding our children and grandchildren with things other than cookies and candies. Teaching them at an early age that rewards do not have to be in the form of high-caloric food items may shape their minds futuristically to not reward themselves in that manner.
Saturday, June 27, 2009
weight loss and realistic goals
I have covered this topic before but this week I had several new patients enter our program who set their weight loss goals at too stringent a number.
We must differentiate a weight loss goals that could be achieved vs. a goal that is maintainable. For instance, if you were a Hollywood star, preparing for a role in a movie, and that role required you be at your old high school weight, there is a good chance that you can get yourself down to that weight for purposes of the acting role. However, to maintain that weight forever would be near-impossible.
This week, I had several patients set their goal at their old high school weight and I informed them that this would not be a maintable weight for them. Obviously, metabolism changes and what was easy to maintain (easy? you didn't even have to think about it at that age!) becomes very difficult to maintain at a later age. Aesthetically, it also will not look great to be at that weight, as most people would now look unhealthy at their high school weight. Persoanlly, I was 155 pounds when I graduated. If I was that weight now, my patients would think I had developed some really bad disease.
Set your goals realistically based on age and other factors. That goal needs to be one that is "maintainable".
We must differentiate a weight loss goals that could be achieved vs. a goal that is maintainable. For instance, if you were a Hollywood star, preparing for a role in a movie, and that role required you be at your old high school weight, there is a good chance that you can get yourself down to that weight for purposes of the acting role. However, to maintain that weight forever would be near-impossible.
This week, I had several patients set their goal at their old high school weight and I informed them that this would not be a maintable weight for them. Obviously, metabolism changes and what was easy to maintain (easy? you didn't even have to think about it at that age!) becomes very difficult to maintain at a later age. Aesthetically, it also will not look great to be at that weight, as most people would now look unhealthy at their high school weight. Persoanlly, I was 155 pounds when I graduated. If I was that weight now, my patients would think I had developed some really bad disease.
Set your goals realistically based on age and other factors. That goal needs to be one that is "maintainable".
Friday, June 26, 2009
weight loss and snacks
Most people do not have diffuculty sticking to"healthier" snacks during the morning and afternoon. Vegetables, 90 calorie yogurts, sugar free ice pops, a low-calorie protein bar, shaved turkey, low fat cheese, etc. However, the after-dinner snacks are more challenging because we have been so conditioned to start reaching for the ice cream, cookies, etc. There is someting about sitting at the tv set watching your favorite show or ballgame and akmost reflex-like, seeking a "comfort" food.
Try to time your dinner such that there is not too many hours between your dinner and sleep..preferably no more than 4. Also, consciously avoid those snacks that were part of your past that led to the weight problem to beging with. Do not have them around the house because there is less chance of getting dressed, going into the car and driving to a 7/11 than if that ice cream was in your freezer. These old, damaging "snacks" will call out to you by your first name if they are there!
Try to time your dinner such that there is not too many hours between your dinner and sleep..preferably no more than 4. Also, consciously avoid those snacks that were part of your past that led to the weight problem to beging with. Do not have them around the house because there is less chance of getting dressed, going into the car and driving to a 7/11 than if that ice cream was in your freezer. These old, damaging "snacks" will call out to you by your first name if they are there!
Thursday, June 25, 2009
weight loss and accountability
Often I am asked what part of our program is "most" important. Phentermine certainly reduces appetite...we know that alone, studies on phentermine show about a 1.2 pound weight loss per work, yet our program produces an average of 2.5 pounds, so is the Serotonin-Plus the key? Or, is it the need to come in for weekly visits for accountability?
The answer, I believe is that ALL aspects of the program are important, and most definitely, having to come in for weekly visits, getting on the scale in front of our medical person, and discussing the issues of the week is a vital aspect of our program or any program.
How can we help you develop a "self-accountability" behavior pattern that allows you, when you leave the formal program visits, to maintain this sense of accountability? Certainly, first and foremost is requiring yourself to write down your weight once a week on a sheet that allows you to see the weight measurement for every week before. Perhaps developing a "reward" system (or punative if you respond to that better) based on your weight loss efforts..example: when you reach certain goals, you allow yourself to get a massage, a piece of jewelry or some other reward that you will not indulge yourself with until you reach that goal.
Does paying money for weight loss results make us more motivated? Meaning, when you come here and spend lots of hard earned money, do you mentally feel more drive to not waste the money and therfore get results?
Self-accountability is the key for maintaining your weight loss. Feel free to come in and use our scale once a week after your visits are finished. Perhaps that will provide a sense of accoountability without spending any more money!
The answer, I believe is that ALL aspects of the program are important, and most definitely, having to come in for weekly visits, getting on the scale in front of our medical person, and discussing the issues of the week is a vital aspect of our program or any program.
How can we help you develop a "self-accountability" behavior pattern that allows you, when you leave the formal program visits, to maintain this sense of accountability? Certainly, first and foremost is requiring yourself to write down your weight once a week on a sheet that allows you to see the weight measurement for every week before. Perhaps developing a "reward" system (or punative if you respond to that better) based on your weight loss efforts..example: when you reach certain goals, you allow yourself to get a massage, a piece of jewelry or some other reward that you will not indulge yourself with until you reach that goal.
Does paying money for weight loss results make us more motivated? Meaning, when you come here and spend lots of hard earned money, do you mentally feel more drive to not waste the money and therfore get results?
Self-accountability is the key for maintaining your weight loss. Feel free to come in and use our scale once a week after your visits are finished. Perhaps that will provide a sense of accoountability without spending any more money!
Wednesday, June 24, 2009
weight loss and food makers..a cospiracy?
http://www.nytimes.com/2009/06/23/health/23well.html
My son, Brian forwarded me the above article in the NY Times which discusses a book written by the ex-FDA head.
The book focuses on the admixture of sugar, salt and other ingredients that food makers purposefully put into high-caloric foods to get the consumer to obssess about the food source and crave it. Supposedly, cookie makers, certain restaurants and other groups in the food industry specifically blend their ingredients in ways that make us insatiable for their products. They are trying to tap into our brain chemistries to "force us" to eat their foods.
I do believe that there is a complex interplay of brain chemistries and eating issues. However, I am not certain there is a complete understanding on the Oreo's manufacturer that the exact amount of middle cream filling depletes serotonin at the 2-C receptor sites, thereby causing increased cravings.
Clearly, there is a difference amongst individuals between their cravings, level of satiety etc. Some of this has to do with brain chemistries, peripheral stomach receptor issues and learned behavior patterns. However, it is a stretch to think that food manufacturers tap into our brain chemistries in a purposeful manner. I do think they hire taste-testers that say."Yep, that tastes better than the other one!"
My son, Brian forwarded me the above article in the NY Times which discusses a book written by the ex-FDA head.
The book focuses on the admixture of sugar, salt and other ingredients that food makers purposefully put into high-caloric foods to get the consumer to obssess about the food source and crave it. Supposedly, cookie makers, certain restaurants and other groups in the food industry specifically blend their ingredients in ways that make us insatiable for their products. They are trying to tap into our brain chemistries to "force us" to eat their foods.
I do believe that there is a complex interplay of brain chemistries and eating issues. However, I am not certain there is a complete understanding on the Oreo's manufacturer that the exact amount of middle cream filling depletes serotonin at the 2-C receptor sites, thereby causing increased cravings.
Clearly, there is a difference amongst individuals between their cravings, level of satiety etc. Some of this has to do with brain chemistries, peripheral stomach receptor issues and learned behavior patterns. However, it is a stretch to think that food manufacturers tap into our brain chemistries in a purposeful manner. I do think they hire taste-testers that say."Yep, that tastes better than the other one!"
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